How To Practice Murcha Pranayama, Benefits and More

In Sanskrit, Murcha means "fainting" or "swooning" and Pranayama means "control of the life force energy" or "breathing exercises." This practice is a Vishama Vritti Pranayama practice, meaning "unequal ratio breathing" where the inhale is lengthened and includes Antara Kumbhaka, meaning "internal breath retention". This practice is described in the Gheranda Samhita and the Hatha Yoga Pradipika.

With this practice, the breath is inhaled slowly and retained for an extended period of time, therefore this practice is also referred to as the fainting breath or the swooning breath.

You can develop the ability to hold the breath for long periods of time. Retaining the breath acts on the mind through the Pranamaya Kosha meaning "energy body" to induce a state of emptiness.

Practice

Sit in a Meditative Asana or a comfortable seated position.

Preform Khechari Mudra.

Preform Ujjayi Pranayama.

Preform Shambhavi Mudra.

Straighten the arms while pressing down on the knees with the hands.

Hold the breath for as long as you are comfortable while preforming Shambhavi Mudra.

Exhale, relaxing the arms. With the eyes closed bring the head back to a neutral position.

Keeping the eyes closed, relax the entire body for at least three seconds.

This is one round.

Duration

Practice each round until the sensation of fainting is felt.

Start with 9 rounds and after experience with this practice, increase with time up to 15 minutes.

Note

Stop the practice as soon as the sensation of fainting is felt.

Awareness

While practicing bring your awareness to Ajna Chakra.

Precautions with Murcha Pranayama

Do not hold the breath if you have high blood pressure, heart issues, epilepsy, brain disorders, or atherosclerosis of the carotid or basilar arteries.